Inulin: Benefits, Dosage, Contraindications
Family or group:
Fiber and Prebiotics
Indications
Rating methodology
EFSA approval.
Obesity ✪✪✪✪✪
Inulin may slightly promote short-term weight loss in overweight or obese individuals, but further research is needed to evaluate its long-term effects. Some clinical studies indicate that daily intake of inulin, up to 10 g for 8 weeks, leads to significant weight loss compared to a placebo. Other preliminary research shows that inulin, taken at 16 g per day for 3 months, moderately reduces weight and body mass index (BMI), especially when physical activity is increased. It should be noted that in conducted studies, weight loss remains modest (0.4 to 2 kg over 6 weeks).
Posologie
Oral
10 - 30 g
6 - weeks
Women
Effects of Oligofructose-Enriched Inulin on Intestinal Absorption of Calcium and Magnesium and Bone Turnover Markers in Postmenopausal Women
Acute effects of a herb extract formulation and inulin fibre on appetite, energy intake and food choice
Effects of inulin-type fructans with different degrees of polymerization on inflammation, oxidative stress and endothelial dysfunction in women with polycystic ovary syndrome: A randomized, double-blind, placebo-controlled trial
Physical activity enhances the improvement of body mass index and metabolism by inulin: a multicenter randomized placebo-controlled trial performed in obese individuals
Type 2 Diabetes ✪✪✪✪✪
Inulin, used for weight management and glycemic control, has demonstrated beneficial effects in reducing hemoglobin A1c (HbA1c) levels and fasting blood glucose in various studies. Two meta-analyses on type 2 diabetes patients show that daily intake of inulin (0.8 to 10 g) over periods of 6 to 12 weeks reduces HbA1c by 0.65% and fasting blood glucose by 16 mg/dL. Furthermore, inulin may improve insulin resistance. Long-term research associates high inulin consumption with a 6% reduced risk of developing type 2 diabetes over eight years.
Posologie
Oral
0.8 - 10 g
6 - weeks
Effect of Inulin-Type Carbohydrates on Insulin Resistance in Patients with Type 2 Diabetes and Obesity: A Systematic Review and Meta-Analysis
Effect of chicory-derived inulin-type fructans on abundance of Bifidobacterium and on bowel function: a systematic review with meta-analyses
Constipation ✪✪✪✪✪
Inulin is recognized for improving stool frequency in the treatment of constipation, according to a meta-analysis in adults. In particular, daily intake of 12 g of inulin divided into three doses over four weeks increases stool frequency and reduces hard and lumpy stools by 13%. In children, inulin softens stools without affecting frequency. However, results are mixed among the elderly, with studies showing both a significant increase in bowel movements and no improvement in bowel symptoms.
Posologie
Oral
2 - 12 g
4 - weeks
Effects of inulin and lactose on fecal microflora, microbial activity, and bowel habit in elderly constipated persons
Effects of chicory inulin in constipated elderly people: a double-blind controlled trial
Effectiveness of inulin intake on indicators of chronic constipation; a meta-analysis of controlled randomized clinical trials
The use of inulin-type fructans improves stool consistency in constipated children. A randomised clinical trial: pilot study
Properties
Digestive Effect
Inulin, as a prebiotic, promotes the growth of beneficial bacteria in the large intestine, notably bifidobacteria and lactobacilli, without being digested or absorbed. The fermentation of inulin lowers fecal pH and increases stool volume, producing short-chain fatty acids that are absorbed and metabolized. Inulin can also enhance the absorption of certain foods like soy isoflavones, suggesting a significant role in improving nutrient bioavailability.
Usages associés
Metabolic
The metabolic effects of inulin include weight and glycemic regulation. Inulin increases the expression of glucagon-like peptide-1 (GLP-1), slowing gastric emptying and increasing satiety, while decreasing hunger sensation. Ghrelin, often nicknamed the hunger hormone, is a peptide hormone mainly secreted by stomach cells. It plays a key role in regulating appetite by stimulating the sensation of hunger in the brain. Likewise, somatostatin is another hormone that plays a key role in glucose metabolism regulation and can influence the regulation of growth and general body metabolism. Inulin improves glycemic control through enhanced regulation of ghrelin and somatostatin. Additionally, it reduces serum triglycerides and promotes fat oxidation via fermentation into short-chain fatty acids.
Usages associés
Milk Powder Co-Supplemented with Inulin and Resistant Dextrin Improves Glycemic Control and Insulin Resistance in Elderly Type 2 Diabetes Mellitus: A 12-Week Randomized, Double-Blind, Placebo-Controlled Trial
Gastroprotective
Inulin promotes the growth of bifidobacteria, beneficial microbes in the gastrointestinal tract. These bacteria help maintain a strong intestinal barrier, preventing pathogens from inducing inflammation. Additionally, inulin modulates the immune response by reducing the levels of circulating B and T cells (types of immune cells), which helps modulate inflammation.
Anti-inflammatory
Inulin may have anti-inflammatory effects, linked to its prebiotic action, by reducing certain inflammatory markers such as C-reactive protein (CRP), tumor necrosis factor-alpha, and interleukin-6. A clinical study on overweight or obese women with polycystic ovary syndrome demonstrated that daily intake of 10 g of inulin for 12 weeks reduces serum levels of CRP compared to a placebo.
Safety dosage
Adult from 15 years: 10 g - 40 g
Child from 7 to 15 years: 3 g - 13 g
Clinical studies have used doses of 3 to 13 g per day, safely administered for up to 6 months.
Pregnant woman:
Inulin can be consumed in quantities found in a varied diet.
Breastfeeding woman:
Inulin can be consumed in quantities found in a varied diet.
Plantes ou autres actifs
Inulin: moderate interaction
Taking inulin with magnesium modestly increases magnesium absorption.
Inulin: moderate interaction
Taking inulin with calcium modestly increases calcium absorption.
